Tuesday, May 21st

Push Jerk 5×2@90% 1RM

Pendlay Rows 5×2@90% 1RM


20-15-10-5 reps each:

Thrusters (115/75) (RX+ 135/95)

Box Jumps (24/20) (RX+ 30/24″)

*The signup sheet for Memorial Day Murph is up next to the white board at the gym.  We’ll have heats starting every :30 beginning at 9:00am.

Saturday, May 18th

Skill Practice: Turkish Get Ups & Wall Walks


Partner WOD

1 lap run w/sandbag (both partners run the lap switching off with the sandbag as needed)

30 sandbag clean & press

30 sandbag front squats

30 partner burpees

300ft bear crawl

300ft oh walking lunges (45/25)

15 wall walks

for time.

Friday, May 17th

Snatch Grip High Pulls 4×4@80% snatch max, starting just below the knee

lateral band walks 4x50ft/side


1 lap run

21-deadlifts (225/155)

21-burpees over bar

1 lap run


15-burpees over bar

1 lap run


9-burpees over bar

for time.